Rob N. Is The April Member Of The Month

I don’t want to put words in Rob’s mouth, but this might have been the greatest month of Rob’s life so far. First, he won the Croga Member of the Month award for his hard work, dedication and consistent focus on incremental progress, and then, he became a dad!!! It doesn’t get much better than that if you ask me.

And what a dad he is going to be to his little boy, Lincoln. Rob always has a smile on his face, is an eternal optimist, never backs down from a challenge and is a ton of fun inside and outside the gym. Congrats on the MoTM, Rob, but a bigger congrats to you and Wendy on the newest addition to the family!

When did you join Cróga?
Wendy tricked me into competing in the 2017 Open without knowing what I had signed up for. I loved the challenge and inescapable feeling of death when I finished the workout. Became official member in October 2017. The real date that’s important is the first day I beat Jose Cong in a workout, Dec 3rd, 2017. My proudest moment as a member.

What were you doing before for fitness?
Primarily the shake weight, thigh master, and dabbled in jazzercise but it didn’t really feel right, I think it was the leotard.

My main background would be as a long distance runner. But I had been lifting weights on my own since college. Averaged about one leg day every 10 years or so. Pretty good base for Crossfit.

What was your first workout? First reaction to your first workout?
Wendy told me we were going to get ice cream and buy a puppy but instead, she brought me to Croga and I did the open.

So I guess 17.1 or 17.2. I think deadlift, weighted lunges, and pull-ups?

What I do know is that I stared off into the distance for a while trying not to puke after that one.

What improvements have you seen in the way you look, feel and perform?
I’ve found something I’ve only heard of before. I think it’s called a butt? Whatever it is, it pushes up on my jeans in the back of pants now.

I can proudly say that my usual medium shirts that in my opinion used to make it look like i didn’t work out at all (tiny forearms and hidden biceps) which transitioned to a snug Smedium, to now super tight. NEW goal is to get them to the holy grail “deuchebag tight or creepy weird guy at the gym tight” size, which is where it’s obvious I could/need to buy a larger shirt, but I’d rather show off that muscle tightness. Then repeat this process with a size large shirt. Then get where I’m so swole I don’t need a shirt.—-insert any CJ Vincent shirtless joke here—

Honestly:
This is the strongest and most fit I’ve ever been, never would I have thought that’d I’d be able to deadlift and squat as much as I can now. Body composition has completely changed. I am the heaviest I’ve been, but in a gainz and muscular way that I have never been before.

I can also say that I have been surprised at how well my cardio (running) has been even without running a lot. Because I am stronger, I am significantly more powerful running and in softball.

What days and times do you come to Cróga?
I have been pretty consistent with hitting Croga in the afternoons, 5:30 on most days, and weekends at 9 am.

What’s your favorite WOD?
Anything where I can beat Jose and CJ.

Which usually means something longer in the 15-20 minute range, body weight or lightweight barbell activities and medium reps 10-20, and having a run in there absolutely helps.

What’s your least favorite WOD?
Overhead squats, snatches, handstand push-ups… anything overhead.

Large amounts of thrusters are miserable as well… like 19.5, horrible.

“The Rob” WOD! What would it be?
Rob WOD would look like this:
Backwards hat ✅
Africa on repeat performed by WEEZER on speakers ✅

In 5 minutes: Chug a “Bang” energy drink, rub Icy Hot all over body…

Then for time:
40 double unders
20 burpee box jump overs
20 chest to bar pull-ups
20 toes to bar
400-meter run
5 bar muscle ups
400-meter run
20 toes to bar
20 chest to bar pull-ups
20 burpee box jump overs
40 double unders

What’s your favorite post-workout routine?
Beer, ibuprofen, whiskey in that order.

Physical Therapist answer: Stretching, soft tissue massage, cupping, icing, heat… Any or all of this should be a part of everyone’s routine in some regard before and after workout out to prevent injuries.

What do you love about CrossFit?
The competition and camaraderie are something I haven’t had since high school. And that is what I have fallen in love with. Great group of people who have similar interests.

As a therapist, I love that CrossFit brings out the strengths and weaknesses of an individual, and we all have them. Seeing my weaknesses in my fitness has absolutely made we work on things I never would have thought of before. This is important for everyday life as well as fitness.

Prior to Crossfit, my fitness was very linear, and now I am a much more well rounded.

What’s been your favorite culinary discovery since joining Cróga?
Seeing that my usual diet consists of Monster energy drinks, bagel bites, easy Mac, and Brand-O (it has electrolytes)… I have room for improvement.

I’ve never been big on cooking to be honest, this is an area I need to improve upon going forward, but I really have enjoyed knowing that I can take on more calories and gain muscle.

LeanFeast has been huge!

What’s your biggest fitness goal for this year?
I think it would be great if I could be strong enough to deadlift 400 and fast enough run a sub-5-minute mile on the same day.

Not sure if that’s super realistic, but I think it can be done.

What words of advice do you have for new members or people considering joining Cróga?
Just get in here! It’s ok to not be great at all or any of the movements at first. All things take time. I guarantee you will be faster, stronger, and look better. As with anything, consistency is the key. I did not see big improvements in strength and skills until I fully committed to at-least 13 visits a month. Even more so when I went unlimited visits. Even more when I got one on one work with Cody for skills, and even more when I had Cody write RX + workouts for me. Increased practice/training = more gains= higher fitness and feeling better.

Also, you need to listen to your body, if not feeling well talk to a coach and have them alter the workout for you. Any movement can be altered. For injury prevention, every person no matter what fitness level, would benefit from increased stretching and range of motion as well as extra core strength. These are things that will help keep you healthy in Crossfit and regular life. So these things take extra time but are essential for success and preventing injury.

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